3 Best Weight Loss Workout Plan for Beginners to Advanced

weight loss workout plan for beginners gym

Do you want to lose weight and be slim? Today, many teenagers and adults are obese because of an unhealthy lifestyle. But over time, many of them are aware of the importance of a healthy body with ideal body weight. Therefore, a weight loss workout plan for beginners will lead you to get the ideal body weight in an effective and fun way.

This can be a challenge for you, so just do it! If you need encouragement to start training, a fitness center is the best place to do this besides at home. The first thing to do is, be committed and motivated if fitness and health are your goals followed by determining an exercise plan.

The question is, where do you start? Ok, this article will help you build an exercise plan for beginners who want to lose weight because the exercises below are easy enough to follow. So, let’s see!

1. Workout Plan for Beginners.

Based on research, to lose weight it takes around 150 to 250 minutes in one week. Even though the numbers look a lot, there’s no need to be afraid because you will start from the bottom when starting this plan.

First, choose an activity that you like, and it’s easy to do for beginners because you have to complete the exercise every day in one week. Generally, a beginner will choose to walk or run, because this is an exercise that you can do anywhere, and there is no equipment.

weight loss workout plan for beginners at home

Light cardio activities such as walking you can do with intensity for 3 random days in one week for 30 minutes each session. Then proceed with strength training for 2 random days in 20 minutes each session. Strength training is a type of exercise that focuses on strengthening or building muscles.

So why is strength training so important for losing weight besides cardio? When your body is stronger, it will reduce the risk of injury and falls, both during exercise and routine activities that will make life easier. Besides, strength training will increase the body’s metabolism which functions to reduce fat. This suits your purpose, right?

On weekends, you can do exercises with intensity faster for 30 minutes such as biking, swimming, or aerobics classes that are followed online. This exercise is very good for burning more calories, improving heart and lung health.

Read more: How to Lose Back Fat Fast

2. Workout Plan for Intermediate to Advanced.

If you can complete a weight loss workout plan for beginners and become stronger, immediately increase the intensity gradually to make it even more difficult. This is useful for burning more calories and getting better strength.

weight loss workout plan for beginners free

This training phase includes strength (circuit training), HIIT training and relaxation to reduce stress levels. For strength training, you can do it with your bodyweight that can be done 2 times a week with a duration of about 40 minutes a day.

For example, squat with 20 reps or as much as you can. Then followed by 10 reps of push-ups, walking lunges, dumbbell rows on each arm, planks for 15 seconds, jumping jacks with 30 reps, and repeat this circuit 3 times.

The next type of exercise is HIIT or High-Intensity Interval Training. This is cardio training that uses a combination of high and moderate/low-intensity exercises at certain intervals, suitable for male and female. This exercise can increase the development of fast muscle fibers that are useful for increasing the speed and strength of the muscles of the body so that it makes you more agile. You can run this exercise for 2 random days in about 20 minutes each session to burn calories very quickly. Also, to make your body relax, go jogging, or walking you can add besides yoga relaxation on weekends.

3. Follow a Healthy Diet.

To accompany exercise to be more optimal, a healthy diet is needed because these two things are interrelated. You cannot get the ideal weight if you only run the exercise but do not adopt the right diet.  Usually, when someone is undergoing a weight loss program, they will eliminate high-fat foods from the menu list. Now you don’t need to do that, because there is a healthy fat that you can put into your diet.

weight loss workout plan for beginners female

If you like to eat meat, eat in small portions and limit the amount of red meat and then replace it with poultry such as chicken, or fish with high omega-3 fat content such as salmon cooked by baking. Consumption of fresh fruits and vegetables are also recommended to get the intake of vitamins and minerals as a complement to the nutrition of your diet while avoiding processed foods and drinks that contain lots of calories with empty nutrients.

Related: 7 Best Home Workouts to Lose Weight Easily and Properly


The three stages of a weight loss workout plan for beginners above will make your activities more effective and efficient. To get the best results, monitor your exercise performance and the number of calories eaten every day. If what you do is balanced, the desired target will be achieved within a few months. After reaching your ideal weight, maintain exercise and a healthy lifestyle to keep your body healthy and fit.

Be the first to comment

Leave a Reply

Your email address will not be published.